5 Easy Exercises for New Moms in Africa (Regain Fitness)
For many new mothers, resuming physical activity after childbirth can be both exciting and challenging. Whether you live in an urban center or a rural community in Africa, there are simple, low-cost exercises that can help you rebuild strength, ease back into an active routine, and maintain overall well-being. Always consult a healthcare professional before beginning any postpartum exercise program to ensure it’s safe for your individual situation.
1. Gentle Walks or Baby-Wearing Walks
Why It Helps
Walking is a low-impact way to strengthen leg muscles, increase stamina, and gradually raise your heart rate—perfect for the early postpartum stage.
How to Do It
- Start Short: Aim for 10–15 minutes daily and gradually increase to 30 minutes or more as you feel comfortable.
- Baby-Wearing Option: Use a secure baby carrier or wrap. The added weight engages your core muscles and helps soothe the baby.
- Stay Hydrated: Take a water bottle, especially in hot African climates.
2. Pelvic Floor Exercises (Kegels)
Why It Helps
Childbirth can weaken pelvic floor muscles, leading to issues like urinary leaks. Targeted exercises help restore strength and control.
How to Do It
- Identify Muscles: Pretend to stop the flow of urine midstream—those are your pelvic floor muscles.
- Contract & Hold: Squeeze gently for about 3–5 seconds, then relax for the same length of time.
- Repetitions: Aim for 10–15 contractions per set, 2–3 times a day.
- Discretion: You can do these anywhere—while sitting, standing, or lying down.
3. Low-Impact Dance or Aerobics
Why It Helps
Swaying or stepping to music can be fun, improving mood and helping burn calories. It’s perfect if you don’t have formal gym equipment.
How to Do It
- Choose Music You Enjoy: Whether it’s Afrobeat, Amapiano, or Congolese rumba—anything motivating will do.
- Gentle Moves: Focus on simple side steps, hip movements, or light bouncing to avoid too much impact on healing joints.
- Involve Baby if Possible: If the baby is awake, allow them to watch or be near you—music and movement can also entertain them.
4. Seated or Standing Core Toning
Why It Helps
Strengthening abdominal and back muscles helps new moms regain posture, reduce lower back pain, and support baby-carrying tasks.
How to Do It
- Seated Tummy Tightening: Sit upright. Gently pull your belly button inwards, hold for 3–5 seconds, then release. Do 10–12 reps.
- Standing “Hug the Belly”: While standing, gently contract abdominal muscles as if bracing for a soft impact, hold briefly, and relax.
- Progress Gradually: Avoid strenuous crunches or sit-ups early on, particularly if you had a cesarean or diastasis recti. Always get clearance from your doctor.
5. Squats with Support
Why It Helps
Squats help rebuild leg, hip, and glute strength. Done in moderation, they can ease daily tasks like lifting, walking, and baby-carrying.
How to Do It
- Use a Chair or Wall for Balance: Stand with feet slightly apart, slowly lower into a squat as if sitting on a stool, and come up.
- Keep Knees Stable: Align knees over ankles, not extending far past your toes.
- Reps & Frequency: Start with 8–10 squats, 1–2 sets, building up as you get stronger.
Tips for Safe Postpartum Exercise
- Consult Your Doctor: Especially if you had complications or a C-section, get medical approval before starting.
- Listen to Your Body: If you feel pain, dizziness, or increased bleeding, stop and rest.
- Stay Hydrated & Fuel Wisely: Adequate fluids and balanced snacks help maintain energy levels, particularly while breastfeeding.
- Gradual Progression: Don’t rush into high-intensity workouts. Consistency matters more than intensity in the early postpartum stage.
Final Thoughts
Balancing motherhood with self-care can be challenging, but gentle, consistent exercise helps boost energy, mood, and physical recovery. By focusing on low-impact walks, pelvic floor work, core toning, and modest strength exercises like squats, new moms in Africa can safely begin their journey back to fitness. Just remember to prioritize rest when needed, keep a check on your body’s signals, and celebrate small improvements along the way.
